Read on for what vitamin B12 is, the benefits, potential risks, side effects and more.
And out of all of them, vitamin B12 might be the most popular.
But what exactly is B12, and do you gotta take it every day?
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What Is Vitamin B12?
Vitamin B12 is a water-soluble vitamin that contains the mineral cobalt, so is sometimes called cobalamin.
Vitamin B12 Deficiency
Most people in the U.S. consume adequate amounts of B12.
The bioavailabilityor extent a nutrient can be absorbed and accessed in the bodyof B12 depends on its source.
Some benefits include the following.
While rare, B12 deficiency can cause failure to thrive and delays in developmental milestones for infants.
If left untreated, vitamin B12 deficiency could lead to permanent brain damage over time.
If you have concerns about your child, be sure to talk to your doctor and health care team.
Healthy Energy Metabolism
Vitamin B12 plays an important role in energy metabolism.
For this reason, if you have a vitamin B12 deficiency, you may feel tired or weak.
Oftentimes, treatments can work very quickly, within 48 to 72 hours.
Talk to your doctor to identify an individualized plan for you.
This could mean having a bowl of fortified cereal with milk as a snack.
We couldnt agree more, and love including it in recipes like ourVegan Mac & Cheeseand ourVegan Chickpea Fritatta.
Any excess gets flushed out in urine.
Who Could Benefit from Vitamin B12 Supplementation?
The amount of B12 in supplements can vary widely, from 500 micrograms to 1,000 micrograms.
You should consult with your health care provider before starting any new supplement.
There are several forms of B12, including adenosylcobalamin, methylcobalamin and hydroxycobalamin.
If your budget allows, choose a product that is USP or NSF certified.
Frequently Asked Questions
VitaminB12 is a nutrient that supports healthy nerve and blood cells.
It also helps you make DNA, your bodys genetic materials that are present in every cell.
However, B12 is an essential vitamin, and independently verified supplements are unlikely to cause harm.
Even taken at high doses, B12 has not been shown to cause any harm.
This is because the body does not store excess B12 as it is water-soluble and excreted in urine.
You may have anemia or feel fatigue, muscle weakness or gastrointestinal problems such as diarrhea.
Neurological symptoms include weakness, numbness in the hands or feet, tiredness and dizziness.
If left untreated, it can lead to nerve damage.
National Institute of Health.Health Professional Fact Sheet, Vitamin B12.
Center for Disease Control and Prevention.
National Center for Health Statistics.What We Eat in America, DHHS-USDA Dietary Survey Integration.
Allen LH.Bioavailability of vitamin B12.International Journal for Vitamin and Nutrition Research.
2010;80(45):330-335. doi:10.1024/0300-9831/a000041
StatPearls.Megaloblastic Anemia.
2022;80(3):561-578. doi:10.1093/nutrit/nuab092
American Council on Science and Health.Allergic to Vitamin B12?
